Baked Tilapia
User Reviews
5.0
63 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
20 mins
-
Servings
4
-
Calories
224 kcal
-
Course
Main Course
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Cuisine
American
Baked Tilapia
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This baked tilapia is flavored with garlic, butter, herbs and seasonings, then cooked to tender and flaky perfection. A super easy dinner option that is high in protein, and pairs well with a variety of side dishes.
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Ingredients
- 1 1/4 pounds tilapia fillets
- 1/4 cup butter melted
- 3/4 teaspoon lemon zest
- 2 teaspoons honey
- 1 tablespoon soy sauce
- 1 1/2 teaspoons fresh thyme leaves
- 2 teaspoons fresh parsley leaves chopped
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1 1/4 teaspoons minced garlic
- cooking spray
- lemon wedges and fresh herbs for garnish
Instructions
- In a small bowl, whisk together the melted butter, lemon zest, honey, soy sauce, thyme, parsley, salt, pepper and garlic.
- Preheat the oven to 400 degrees F. Coat a baking dish with cooking spray.
- Place the tilapia fillets in a single layer in the baking dish. Pour the sauce over the top of the fish.
- Bake for 10-12 minutes or until fish is opaque and flakes easily with a fork.
- Turn on the broiler to high. Broil for 2 minutes or until edges of fish are browned.
- Serve immediately, garnished with lemon wedges and fresh herbs.
Notes
- It's fine to use either fresh or frozen fish, just make sure the fish is thawed if it's been frozen. I typically go for fresh fish if it's available.
- Leftover baked tilapia will stay fresh in the refrigerator for up to 2 days.
Nutrition Information
Show Details
Calories
224kcal
(11%)
Carbohydrates
4g
(1%)
Protein
26g
(52%)
Fat
12g
(18%)
Saturated Fat
4g
(20%)
Cholesterol
61mg
(20%)
Sodium
602mg
(25%)
Potassium
595mg
(17%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
92IU
(2%)
Vitamin C
3mg
(3%)
Calcium
26mg
(3%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 224 kcal
% Daily Value*
| Calories | 224kcal | 11% |
| Carbohydrates | 4g | 1% |
| Protein | 26g | 52% |
| Fat | 12g | 18% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 61mg | 20% |
| Sodium | 602mg | 25% |
| Potassium | 595mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 92IU | 2% |
| Vitamin C | 3mg | 3% |
| Calcium | 26mg | 3% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
63 reviews
Excellent
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